Get Bigger & More Vascular Arms & Legs “FASTER”? | BLOOD FLOW RESTRICTION TRAINING – ScottHermanFitness

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Is cutting off blood circulation REALLY an effective way to build muscle? Yes, the pump is insane…But what’s really going on INSIDE the body when we use this technique? Because that’s all it really is, right? “Blood Flow Restriction” (BFR) Training or “Occlusion Training” is a technique that helps you increase the intensity of your workouts, just like drop sets or supersets, by increasing the amount of metabolic stress we induce in a single working set. Well, today we’re going to take a closer look at BFR training to see what the science has to say about whether or not you can build more muscle and strength with this technique when compared to traditional training.

But even if it can, is this even safe? You’re basically using a tourniquet to trap blood in an area you’re trying to train. Well, it should go without saying that you should first consult your physician to ensure you don’t have any pre-existing blood pressure complications before trying this technique and even though I’m sure I could easily find “before and after” photos and testimonials swearing that BFR training works wonders, in today’s article, we’re going to let the science do the talking.

Blood Flow Restriction Training – What Is It Exactly?
As I briefly mentioned already it is a technique to increase the intensity of your working sets where you will be able to in theory build the same amount or just as much muscle training with lighter weight, compared to traditional weight training. But this doesn’t REPLACE heavy lifting, it’s just a technique.

For example, we all know that in order to achieve muscle hypertrophy, or muscle gains, our working sets should be around 8 – 10 reps using less than 80% of your 1RM. But the majority of BFR exercise and training uses lower intensity, closer to 20 – 40% your 1RM and closer to 15 – 30 reps per set.

But before we get to any conclusive evidence, I think we need to first talk about blood circulation so you can 100% grasp the concept BFR is built upon. You see, the human body circulates blood in two ways; The first is when blood is pumped out of the heart and into the muscles and organs via the arteries. The arteries then carry this “clean”, oxygenated blood wherever it needs to go. That’s why arteries appear red. But you can’t REALLY see them because they’re buried deep underneath the skin and for good reason. Arteries are characterized by “high” blood pressure, which is why slicing them open is generally NOT A GOOD THING to do! I’m sure you’ve all seen war movies where a soldier gets critically injured and blood just start spurting out everywhere. Well, that’s a severed artery and that’s why they’re buried deep. But VEINS are a different story.

Veins carry deoxygenated blood or “venous blood” from the muscles and organs back to the heart & lungs. Also, the pressure in your veins is quite low and the reason the blood can appear blue is because this blood is filled with metabolic sewage, including toxins and other garbage!

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